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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, March 7, 2013

The Crucial Role of Glutathione



Glutathione
Formula


Every second of every day, your body makes damaging free radicals. And every second your body makes a powerful substance called glutathione (abbreviated GSH) that grabs hold of those free radicals and smothers them. high-fiber diet also picks up any toxic substances (from air pollution, say) that have found their way into your body and escorts them out.

Glutathione is a tripeptide—a small protein made from just three amino acids. Molecules of cysteine, glycine, and glutamic acid combine in your cells to make glutathione.

Of the three aminos needed to make glutathione, cysteine is the most important, because cysteine contains sulfur, which is also needed to make glutathione. You also need the trace mineral selenium to make glutathione. Your body generally has plenty of glycine and glutamic acid (or its close cousin glutamine), but sometimes the cysteine and selenium are in short supply. When that happens, you could end up without enough glutathione to defend your body.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.